If you’ve ever watched your child spin in circles, sway to music, or stretch out like a starfish on the grass, you’ve seen something powerful in action: mindfulness through movement.
At Young Academics, we believe mindfulness doesn’t have to mean stillness. For young children, movement-based mindfulness is a developmentally appropriate way to help them understand their feelings, stay present in the moment, and build essential emotional regulation skills, all through play.
What Is Mindfulness and Why Does It Matter for Children?
Mindfulness is the ability to focus attention on the present moment with curiosity and without judgement. In young children, this supports:
- Emotional regulation
- Improved focus and attention
- Reduced anxiety and stress
- Greater self-awareness and empathy
But here’s the catch – young children aren’t designed to sit cross-legged and meditate for long periods. That’s where movement-based mindfulness becomes a game-changer.
Why Movement Works for Mindfulness in Early Childhood
Children process the world through sensory experiences – they learn by doing, touching, dancing, running, and mimicking. Movement helps them:
- Release energy and regulate emotions
- Connect breath to action (e.g. slow movements = calm minds)
- Focus on the here and now in a way that’s fun and natural
5 Simple Mindfulness Activities That Use Movement
These activities can be done at home or at your child’s early learning centre. No experience or fancy equipment needed, just an open space and a willingness to play.
- Animal Yoga Poses
Encourage children to move like animals while stretching and breathing:
- Downward Dog (like a stretching puppy)
- Cobra (slithering snake)
- Starfish Pose (big and wide, then curl into a shell)
- Rainbow Breathing
Children stretch arms overhead while breathing in, then sweep arms down like a rainbow as they breathe out. Repeat slowly.
- Mindful Dancing
Play slow or instrumental music and encourage children to move with the rhythm – focusing on how their body feels, not how they look.
- Freeze and Feel
Play music and have children move freely. When the music stops, they freeze and take one deep breath, then share what they feel in their body (e.g. tired legs, fast heart).
- Nature Walk and Wiggle
Take a slow walk and pause to notice sights, sounds, smells. Add silly walks or wiggles in between to keep it playful.
How Parents Can Support Mindful Movement at Home
- Make it part of your wind-down routine before bed or after busy outings
- Encourage free dance or stretching during screen breaks
- Use movement-based play as a way to talk about feelings (e.g. “Let’s stomp out our frustration”)
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